COMPANY INFORMATION

Pacific Swordfish are line-caught so they are unbruised and dolphin safe. Frozen at sea for impeccable freshness and brought right to your door! Firm texture and full flavor make these thick steaks a real gourmet treat. Great on the grill or under the broiler for a flavor beyond compare.

BAKED SWORDFISH

Ingredients:

4 ounces sliced mushrooms

1 cup sliced onion

2 tablespoons chopped bell pepper

2 tablespoons lemon juice

2 tablespoons olive oil

Salt and pepper

1/4 teaspoon dried or dill

4 swordfish steak portions

2 small bay leaves, cut in half

Preparation:

In a bowl, combine mushrooms, sliced onions, bell pepper, lemon juice, olive oil, salt, pepper, and dill. Line a shallow baking pan with foil. Spread half of the mushroom and onion mixture over the bottom then arrange swordfish steaks on top. Sprinkle swordfish steaks with salt and pepper, place a piece of bay leaf on each. Cut tops and stem ends off tomatoes and slice each tomato into 4 thick slices; place 2 slices on each swordfish steak. Sprinkle remaining mushroom and onion mixture over the fish. Cover pan with foil and bake at 400° for 45 to 55 minutes, or until fish flakes easily with a fork. Baked swordfish steaks recipe serves 4.

Nutrition Facts

Serving Size 3oz

Calories 132

Calories from Fat 40

% Daily Value

Total Fat 4.4g

7%

Saturated Fat 1.2g

6%

Trans Fat 0g

%

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 43mgmg

14%

Sodium 98mgmg

4%

Potassium 0mg

8%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Sugars 0g

Other Carbs 0g

Protein 21.6g

Vitamin B12 86%

.

Niacin 53%

Vitamin B6 16%

.

Iron 9%

Magnesium 8%

.

Zinc 8%

Riboflavin 6%

.

%

Cooking Tips

Broil or Grill: 4-5 minutes per side. They are done when the steak is opaque throughout. For a moist entrée, avoid overcooking.

Microwave: Arrange two thawed steaks in a baking dish. Brush steaks with a mixture of 1 Tbsp. of butter and 1 tsp. lemon juice. Cover with plastic wrap, venting one corner. Microwave at 50% power (medium) for 3-4 minutes. Turn steaks over. Brush with butter; cover. Microwave 3-4 minutes or until fish is opaque throughout.